November 14, 2011

Monday 111114

Rest Day


Enlarge image

CrossFit Level 1 Certificate Courses: I Am CrossFit, Colorado State Patrol, CrossFit SAP, CrossFit Max Effort, CrossFit Colosseum, CrossFit Centrum.
CrossFit Coach's Prep Course: CrossFit Morristown.

"Fit for Life: Olympic Gold Medalist Anna Cummins", CrossFit Journal preview video [wmv] [mov]

"Secrets To Success" with Chance Hughs - video [wmv] [mov]

Gustav Mahler, Symphony No. 1.

Sherwood Anderson - The Egg.

"Why the Grass Seems Greener" by Christopher Chabris, The Wall Street Journal.

Post thoughts to comments.

Posted by Pukie at November 14, 2011 5:00 PM

Congrats to all the new Level One certificate holders. Must be a great feeling.

Comment #1 - Posted by: James at November 13, 2011 5:12 PM

레벨1세미나 참가했던 사람입니다~!
BRETT,KEVIN,ERIK,김관장님,JOHN사부님 수고하셨습니다.
기초를 확실하게 다질수 있는 좋은 시간이었습니다.
KOREA level1 cert course was great.
and crossfit SAP facility is great too. :)
thanks crossfit!

Comment #2 - Posted by: YOUNG CHUL KWON at November 13, 2011 5:43 PM

AWESOME Level 1 at Colorado State Patrol. the trainers made it fun and educational beyond my expectations. Thanks to all 6 of our great trainers and to the good group of particiapants as well! I am far better and inspired for having attended.

Comment #3 - Posted by: Scott Leivian at November 13, 2011 5:58 PM

I would like to Thank Russell Berger team, they were awesome and very productive. After today I was able to understand the real definition of Crossfit and I can wait to share this feeling. One thing I can say is that my confidence has increase to the max. Once again thank you for all the support and wish the best to all.

Andres from I am Crossfit.

Comment #4 - Posted by: Andres Alonso at November 13, 2011 6:42 PM

Just wanted to give a big thank u to the seminar staff at the I am crossfit cert this weekend!!! U 6 are incredible teachers and athletes. Thank u for giving me a better understanding of crossfit. It would be an honor to one day workout next to one of u guys!!! Thanks again!

Comment #5 - Posted by: Ani at November 13, 2011 6:47 PM

Thanks to Russell Berger and the amazing trainers we had this weekend at I am crossfit - would be great if you guys can visit us at crossfit cayman sometime soon! - and that goes to the participants as well! very inspiring and well executed course!

Comment #6 - Posted by: Linda at November 13, 2011 7:50 PM

크로스핏 세미나 참가했던 No 입니다 너무너무 즐거웠습니다
통역에는 아쉬움이 남네요 쉬운영어라 생각하고 그냥 넘어가는 부분이 있었던거 같습니다

Comment #7 - Posted by: NO at November 13, 2011 9:29 PM

한국에 잇는 삽짐에서 레벨1써티피케이션에 참가했던
백승민 입니다. 일단 너무너무 재밌게 참여했습니다. 이틀일정이라 마지막엔 서운하고 아쉽더군요.Kevin,Brett,Erick
삽짐 관장님.존경하는 존 프랭클 사부님 까지 모두 고생하셨습니다.한가지 아쉬운 점이라면 한국에서는 아직까지 level1 CERT.밖에 진행이 안된다는 점이겠지요...
감사합니다 !! 그럼이만.

Comment #8 - Posted by: Seungmin Baik at November 14, 2011 1:19 AM

Thanks to Brett,Kevin and Erik! You guys were inspiring and taught me a he'll of alot! Great weekend!

Comment #9 - Posted by: LT G at November 14, 2011 1:29 AM

I made it on to the main site! :D Big thanks to the trainers at the L1 Cert in Sandnes this weekend. Was really impressed by their knowledge and their ability to teach that to others. If only some of my school teachers had that ability. Thanks again for a great weekend. !!

Comment #10 - Posted by: Jan A at November 14, 2011 1:53 AM

Great Cert at I am crosffit this past weekend! Seminar staff thumbs up, met some great people and learned many new things. Inspired to do great things!

Comment #11 - Posted by: Ray at November 14, 2011 3:34 AM

Toronto cert - Fantastic weekend filled with knowledge sharing, skill development, tips, tricks, tools and plain 'ol good times. Amazing lineup of trainers, all of who delivered great information in their own style, every trainer should have a unique 'style' of delivering the same information to their athletes and also, of taking an individualized approach in motivating each athlete. I took my Level 1 in the summer of 2009 and my main comment is: the course has come a long way in improving the content of the course as well as its delivery methods and structure. Very glad I redid the entire course! My only critique is more of an emphasis is needed on mobility work, stretching, warm-ups and cool downs. Thanks!
Ps. Crossfit Colosseum has a great gym - love the layout, thanks for hosting!

Comment #12 - Posted by: jozee at November 14, 2011 5:44 AM

Thanks to Russell and Mike for the humor, JMac for your communication skills, Jenny for the visual aids...and others at the I Am CrossFit L1 cert. I feel that the course couldnt have been presented better by anyone. Except maybe Mila Kunis and Natalie Portman.

Comment #13 - Posted by: Rob at November 14, 2011 6:42 AM

Working on box jumps, and all the videos I have seen are stressing the jump up onto the box, but when I watch the crossfit games, it seems like they are "bouncing" off the ground back to the box. Every time I try to do any box jumps my achilles and knees pay the price, but only jumping onto the box would be much better.

Comment #14 - Posted by: Sam S at November 14, 2011 7:00 AM

BIG UPS to Miami Cert coaches Russell,Jenni,Mike, Nicole,Lisa,Sara and JMac. You guys and gals have incredible coaching techniques and have really helped me correct my own form as well as my overall understanding of Crossfit. You are all truly inspiring. It was also great to meet some really outstanding athletes. I really love being a part of this amazing community. Great seminar and it was well beyond my expectations, it was engaging,educational and more importantly fun. I enjoyed it from start to finish.

Comment #15 - Posted by: Carolyn T at November 14, 2011 7:14 AM

Thanks to Rusell and the rest of the team for Level 1 cert in Miami you guys are the best.

Comment #16 - Posted by: Mariano at November 14, 2011 7:25 AM

Thank you Joe, Cherie, Matt, Eric, zac, and Kelly Jo for an awesome weekend in Golden!! I learned a TON and couldn't have asked for better intruction. Its a weekend I will never forget and I left inspired and excited for what lies ahead!!!

Comment #17 - Posted by: Kristen at November 14, 2011 8:33 AM

glad to have been apart of the mainsite wod's for so long. Today was my first day at an affiliate. Now im ready

Comment #18 - Posted by: Kevin at November 14, 2011 9:04 AM

I would like to thank the Crossfit staff that helped us out on our cert in I Am Crossfit in Miami. Thank You! Russell,Sara,Nicole,Jennie,JMac, and Mike G for sharing your knowledge this weekend. I learned a lot from you guys and now i able to go to my box to share what i learned.

Comment #19 - Posted by: Jorge T at November 14, 2011 9:11 AM

scaled murph
1 mile run
50 pullups
100 pushups
150 squats
.5 mile run


Comment #20 - Posted by: Jon W at November 14, 2011 9:11 AM

squats today
135# 10 reps 10 sets
1 minute rest between each set
great leg burner

Laura f/49/5'7/145

Comment #21 - Posted by: power-girl at November 14, 2011 10:09 AM

Why don't they have Demo vids for rest days? Kind of like "what we do on our rest day" documentaries...

Comment #22 - Posted by: Ty M. at November 14, 2011 10:11 AM

Russell, J Mac, Mike G, Nicole, Sara and Jenni were extremely amazing. What I'm most impressed about is that you all are badass athletes and you take the time to work with some of us that have been engaged in the CrossFit community for a around a year but you also show patience to work with those that are brand new to the community. You guys all did an amazing job to conveying the material and providing a better understanding of the methodology.

Thank you!

Comment #23 - Posted by: Jose Nicolas at November 14, 2011 10:51 AM

Thanks to all the instructors at the I Am CrossFit level 1 cert you guys were great.

Comment #24 - Posted by: Mark C. at November 14, 2011 11:14 AM

5th picture down, is that Dr. John Berardi in the middle wearing a grey shirt?

Comment #25 - Posted by: Daniel B at November 14, 2011 11:33 AM

The level one cert coaches were amazing. They went way past my expectations. Thank You for all of your hard work.

Comment #26 - Posted by: Gus Reina at November 14, 2011 12:20 PM

Huge thanks to the Seminar Staff in Miami, awesome seminar altogether. I'm excited to keep the journey going.

Comment #27 - Posted by: JD Christie at November 14, 2011 12:21 PM

Another rest day? When i first started Crossfit I never pictured myself saying that. Can't get enough of it.

Comment #28 - Posted by: Morgan Gossman at November 14, 2011 12:23 PM

SDS of East Valley Crossfit played the Mahler with the Chandler, AZ Symphony on 11/13.

Comment #29 - Posted by: Dharma at November 14, 2011 2:43 PM

Very knowledgeable, Thanks guys! Golden, Co

Comment #30 - Posted by: Dru Rietz-Weems at November 14, 2011 4:04 PM

Did Saturday's workout today, scaling turkish get-up to 20lb dumbell (was afraid I'd mess up my trick shoulder)
19 mins flat !
I was all excited, then realized I had forgotten the dips.
Ran back out and did them in 4 mins.
Wishful thinking

Comment #31 - Posted by: bobr at November 14, 2011 4:28 PM

Hurt wrist Sub'd 1hr stair climber

Comment #32 - Posted by: Gerard m/28/6'/199.5 at November 14, 2011 4:45 PM

Russell and his outstanding team, JMac, Mike G., Sara, Nicole and Jenni, ROCK! The time spent learning the techniques and the patience level that everyone showed has inspired me to continue with this CrossFit journey. Team work, support, and encouragement is what we CrossFitters are all about and this weekend reconfirmed that! Thank you again and it was great meeting everyone!

Comment #33 - Posted by: Carole Hansen at November 14, 2011 5:00 PM

really appreciated to Korea Level 1 all instrutor's effort and kind. was very impressed and great time.

Comment #34 - Posted by: SAM at November 14, 2011 10:20 PM

Level 1 in Toronto was excellent! The staff were knowledgeable and approachable. Look forward more courses in the future with you guys.

Comment #35 - Posted by: Chris Jax at November 15, 2011 6:24 AM

Had a great time at Toronto Level 1 Certification. Loved the atmosphere!! The instructors were awesome and it was an honor to learn from them!


Comment #36 - Posted by: William(Chad) at November 15, 2011 1:33 PM

Thanks to all of the seminar staff at the L1 certification in Toronto this past weekend. I really learned the importance of the basics and how the initial movements transfer over to many other lifts.

Really enjoyed Todd's nutrition talk and am thankful for such a beneficial learning experience.

Thanks to Paul from CF Colosseum for having us.

Comment #37 - Posted by: Tiffany - Halifax, NS at November 15, 2011 4:16 PM

Had a great time and learned a lot at the Level 1 Certification in Toronto. Great presentations and coaching from Joe, James, Todd, Dave, Austin, Jenn, and Mathieu. Thanks to everyone for a great weekend.

Comment #38 - Posted by: Andrew at November 15, 2011 5:06 PM


5K: 28:51

Comment #39 - Posted by: mom to five at November 16, 2011 4:06 AM

Two Thumbs Up for the L1 Course in Toronto this past weekend!! My second time attending a Level 1 Certification course and still learned a lot of stuff! Thanks to all the staff for the great weekend!

Mike.. Moncton NB

Comment #40 - Posted by: Mike LeBlanc at November 16, 2011 4:48 AM
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